Ukudla okulinganiselayo

Into engcono kakhulu ongayikhetha yona ukudla okulinganiselayo ukulahlekelwa isisindo. Lolu khetho luzovumela umzimba wakho ukuba ungahlupheki ngokuntuleka kwamavithamini nezakhi zokulandelela, futhi kulula ukuqeda isisindo esiningi. Yiqiniso, kuyadingeka ukuba udle ukulinganisela hhayi kuphela ngesikhathi sokulahleka kwesisindo, kodwa ngokujwayelekile njalo. Lokhu kuzokuvumela ukuthi ugcine imiphumela yokulahlekelwa isisindo futhi uhlale uhlala ngesisindo esifanele.

Ukudla okulinganisela ama-calories angu-1200

Odokotela bakholelwa ukuthi ngisho nokudla okulinganiselayo akufanele kubalwe ngaphansi kuka-1200 khalori ngosuku. Lona ngumkhawulo ophansi, futhi akudingekile ukuba uhambe phezu kwawo ngaphandle kwesidingo esibi kakhulu. Ungakhohlwa ukuthi umzimba uchitha amakholori emisebenzini ebalulekile - ukugcina ukuphefumula, ukujikeleza, ukushisa komzimba, njll. Okuncane kakhulu ukusika okuqukethwe kwekhalori kungokwandisa umthwalo ezithombeni zangaphakathi futhi kuqhubekisele phambili ukuthuthukiswa kwezifo.

Ngakho-ke, ake sicabangele izinguqulo ezimbili zemenyu elinganisiwe yosuku:

Inketho eyodwa

1. Ukudla kwasekuseni - isaladi yemifino, i-low-fat cottage shizi, itiye nobisi ngaphandle kokushukela.
2. Isibhulakufesi sesibili yisipula.
3. Usuku lokudla - isigamu sokukhonza i-borsch, ucezu lwebele lwe-inkukhu elibilisiwe, ucezu lwesinkwa se-bran, ingilazi ye-compote.
4. Ntambama ukudlala i-orange.
5. Isidlo - inhlanzi encane yenhlanzi nemifino, ijusi, isinkwa sezinkwa.
6. Ngaphambi kokulala - ingilazi ye-kefir ye-1% yamafutha.

Option Two

1. Ukudla kwasekuseni - i-omelet ye-steam kusuka kumaprotheni amabili, isaladi yemifino esisha, ikhofi nobisi ngaphandle kokushukela.
2. Isidlo sasekuseni sesibili si-orange.
3. Usuku lokudla - ingxenye yesobho, isobho se-rice, i-rice.
4. Isinkwa - 1-2 emithonjeni, ingilazi yemicu ephuphukile.
5. Isidlo - inhlanzi ebilisiwe nama-eggplant, itiye nobisi.
6. Ngaphambi kokulala - noma yikuphi ukuphuza ubisi omuncu ophansi-1 ingilazi.

Ukudla okulinganiselayo kufanelekile ngesonto nenyanga. Okubaluleke kakhulu - ungakhohlwa ukunciphisa ukudla kwakho ngaphakathi kohlaka lwepulani ohlongozwayo - esikhundleni somzimba ngezinkukhu noma inhlanzi, sebenzisa imifino ehlukene yokuhlobisa, njll.

Ukudla okulinganiselayo: umphumela

Ungalindeli ukuthi ngesonto uzolahlekelwa yi-10 kg, njengoba uthembisiwe ngezidlo ezinzima. Ukudla kanjalo, uzothola isisindo kancane kancane, ku-0.8 - 1 kg ngesonto, kodwa uzolahlekelwa ama-fat deposits, hhayi okuqukethwe okumanzi nokusemathunjini, njengokudla okufutshane. Le ndlela ikuvumela ukuba ususe isisindo esiningi isikhathi eside, ikakhulukazi uma ucabanga ngamaphutha esidlule futhi uzolawula ukudla kwakho ngemuva kokuphela kokudla.